The Vine Yard CrossFit

WOD&WINE/OPEN 2019

DEC 29th, 2019 OPEN PROGRAM

WARMUP

10 min chill bike ride (concept 2 or assault bike) if no bike, 10 min chill row

MOBILITY

5 min foam rolling

2 min internal banded shoulder stretch left arm

2 min internal banded shoulder stretch right arm

2 MIN BANDED LIZARD LEFT LEG

2 MIN BANDED PIGEON LEFT LEG

2 MIN BANDED STANDING HAMSTRING STRETCH LEFT LEG

2 MIN BANDED SHOULDER JOINT STRETCH RIGHT ARM

2 MIN BANDED SHOULDER JOINT STRETCH LEFT ARM

2 MIN BANDED OVERHEAD STRAIGHT ARM STRETCH RIGHT ARM

2 MIN BANDED OVERHEAD STRAIGHT ARM STRETCH RIGHT ARM

ACCESSORY

max strict chin ups

1 min hs hold

4 rounds nft

METCON

12 min amrap

12 hspu + 15 c2b + 20 p snatch 95/65 x 3 rounds

MARGAUX 2019 GAMES PREP

WARM UP

2500m chill row

mobilze 30 min

include 1 min bar hold + 2 legless rope climbs x 4 rounds

WEIGHTLIFTING

15 cal row 15 burpees + max thruster attempt

as many attempts as needed rest as needed

rest as needed

max power clean + power jerk

front squat 6x2 with pause on last rep

db strict press single arm alternate

5x5

weighted chin ups 6x3

rest as needed

200m farmer carry + 20 alt db power snatch + 20 walking db step overs 24/20 + 20 alt db power snatch + 200m farmer carry 50/35 for time

rest as needed

5 min on 2 min rest

10 front squat 135/95 + 12 kbs 54/35 + 15 chest to bar + 12 elevated kb rdl

x 4rounds - start each round where you left off "

Margaux AlvarezComment